Forgot to mention in earlier post...

I've introduced a new structure to adult classes at Arbroath Thai Boxing.  A number of students were not happy with the balance given in classes between hard graft and technique work.  My structure gives a good warm up which makes the students work hard while also warming up all the major muscle groups.  I introduced tabata after the cardio and before the stretching.  This went down well with people enjoying being pushed and getting a good sweat on.

Padwork seen students rotating partners and taking turns on the pads for teacher lead drills.  We worked on throwing the left kick and how to throw it from different angles, covering your intentions etc.  To end the session we warmed down with footwork drills and demonstrated yaang saam khum.

Hopefully we can stick to this and make the class interesting but structured in a useful way for working within a one hour time constraint.

workout routine

I plan on fighting again, hopefully MMA in the summer.  With this in mind I've decided to start working out properly again.

I'm using weights for just now as well as bodyweight but for the first few weeks I'm only using weights. This is because it's much more fun to try new things and I've never really worked out with weight before. Plus, the only goal I have just now is to get stronger, especially in my back and triceps

Monday

Concentration curl - 10 reps/3 sets
Overhead tricep extension - 10/3
Chest flie - 10/3
Front raise - 10/3

Wednesday

Shrug - 12/3
Single arm row - 12/3(each arm obviously)

Twist crunch (dumbbell) - 12/3

I was going to do pull ups as well but because I've not really done anything for a while I was sore after Monday and thought I'd ease into it.  Friday is lower body, so its looking like this:

Friday

Jumping squats (up stairs) - my stairs x3
Dumbbell lunges 12/3
Hill sprints (make it up as I go along!)